mum, can you send me some of your recipes…? · the university of melbourne april 2013 5 pinch: a...

Mum, can you send me some of your recipes…? Recipes and advice to encourage healthy eating during your University exchange Compiled by Lois Carlton. Tested by her daughter Freya Carlton whilst on exchange to The University of Bologna and Lund University, by Leon Basile whilst on exchange to “Luigi Bocconi” University of Commerce and The University of Trento and by Sam Calara during his exchange to The University of Geneva

The University of Melbourne April 2013 2

“Mum, can you send me some of your recipes…?” Welcome to your exchange! You are about to enter one of the most exciting periods of your life. You have probably spent the last couple of months in a bit of a spin – obtaining a visa, choosing subjects (then rechoosing subjects!), finding accommodation, dealing with foreign bureaucracy, trying to pack six-months of “stuff” into one suitcase and, most importantly, bidding farewell to all your family and friends.

One element of exchange life, however, that many students don’t even think about, and do little to prepare for, is food: planning it, buying it, cooking it and eating it. If you haven’t had much experience in this area you can very quickly get it wrong.

Whilst on exchange, you may find that the social side of your life takes a larger proportion of your budget than it did back in Melbourne. Exchange offices regularly get urgent emails from students who have run out of money because they don't know how to budget. Food costs are often the main cause of student overspending.

After you have paid all your bills etc, you may not have much money left for food meaning you’ll be tempted to resort to junk food. Junk food is high in fat, salt and sugar and in the long run is more expensive both for your budget and your health. It is very important that you eat well in order to keep yourself healthy – the last thing you want is to be sick overseas!

You are likely going to be heading to a northern hemisphere country where you’ll experience a winter that is much harsher, colder and darker than those in Melbourne. If you’re rundown, you’ll be more susceptible to simple infections such as colds. It will also take you longer to get over them. There is nothing worse than being sick in a foreign country far from home. Remember, mum is long way away.

This collection of recipes has been written with limited budgets, time and level of cooking ability in mind. Each recipe is designed to be both tasty and nutritional (many recipes include meat as an option for both cost and taste preference reasons).

The recipes have been written for a stovetop and oven only. However, if you do have a microwave, you should easily be able to adapt them to suit.

We hope you will use and enjoy this book and when your mother asks you whether you are eating properly, you can confidently say, “YES, mum”.


Contents

Kitchen essentials 4

Bean recipes 7

Cheese recipes 10

Couscous recipes 11

Egg recipes 14

Pasta recipes 17

Risotto recipes 20

Salad recipes 22

Soup recipes 25

Pastry recipes 28

Rice recipes 32

Vegetables recipes 35

Take a can of tuna... 37

Take 500gm of mince... 39

Take a roast chicken 40

Basic recipes 41

Healthy eating guidelines 43


Kitchen essentials You will need some specialised equipment, but it’s surprising how you can cook great meals with just a few basic utensils. Since you don’t know what the facilities will be like where you are going, it’s a good idea to take a kitchen pack with you. You can carry it in a plastic pencil case and if you colour code the utensils you can quickly identify which are yours when you pack up to return home. A couple of T-towels with pictures of Melbourne and Australia (tram, Ayers rock, koalas and kangaroos) are also good fun to take with you, and you can leave them behind so the next exchange student has a link to the Aussie chef who came before them.

Kitchen pack to take with you Measuring spoons and cups Small Silicon stirring spoon Small Silicon whisk (optional as you can use a fork) Flat Grater Small Tongs Peeler Combination can opener and bottle opener

Purchase on arrival Sieve (for pasta, washing rice and vegetables etc.) Medium chopping board 20–24cm non-stick saucepan – one that can be used on the stove as a frying pan or saucepan as well as being able to go into the oven

Cooking Terms Bake: To cook food in an oven. Your oven should be preheated before cooking, which means to turn the oven on to the temperature stated in the recipe and allow to heat up for at least 15 minutes before you put the food in. Baste: To spoon, brush or drizzle food with butter, sauce, pan juices or other liquid as it cooks to stop the food from drying out and to enhance the colour and flavour of the food. You can use a spoon or pastry brush. Beat: To mix ingredients quickly until well blended. This can be done with a wooden spoon, hand mixer or food processor. Blanch: To cook in rapidly boiling water for a 1 to 2 minutes, usually until a vegetable turns a bright colour of itself. Then immerse in cold water to stop the cooking. Food it blanched if we want it to keep its colour (for use in salads). Boil: to heat water to 100C. Liquids reach a more rapid boil by covering the pot with a lid. Chop: To cut food into pieces ranging from 6mm to 2.5cm cubes for chunks Dice: To cut food into small cubes of equal size, usually 3mm to 6mm. Fold: This means to gently incorporate a light, fluffy mixture such as whipped egg whites into a heavier mixture, such as batter. You do this by lifting from underneath and over with a rubber spatula or metal spoon until completely blended. Julienne: To cut food, usually vegetables, fruit or cheeses into slender strips of equal size and length. These thin strips are usually called matchsticks. Marinate: To soak meat, vegetables or fish in a seasoned liquid. Parboil: This means to partially cook food, usually vegetables, in boiling water. This is usually done with pasta, which is later been used for a pasta bake recipe.


Pinch: A very small amount, usually held between the thumb tip and the forefinger. Poach: To cook by submerging food in a gently boiling liquid. Puree: To finely blend, or mash food into a smooth lump-free consistency. This can be done with a blender, hand mixer, food processor or even a fork. Roasting: A cooking method using high heat in an oven; usually crisping the exterior of food, while cooking the interior. Sauté: To cook food quickly in a hot pan with a fat; usually oil or butter. Simmer: To cook a liquid just below boiling point. The bubbles should rise gentle to the surface. Slice: To cut into long, thin pieces. Steam: This means to cook food, usually vegetables, in a pot or saucepan with a steamer insert placed over water. Stir-fry: To cook meat & vegetables quickly over high heat. Food is cut up into small, even sized pieces. Whip: To beat rapidly with a spoon, whisk or hand mixer

Oven Temperature conversion Depending on which country you are doing your exchange in will depend on which oven temperature to use. Gas Mark is used in England, Ireland and some commonwealth countries. Fahrenheit is used in the United States and Celsius is used everywhere else. This is an approximate conversion chart between gas mark and electric oven and should be accurate enough for all your cooking needs.

Oven temperatures Celsius (electric)

Celsius (fan forced)

Fahrenheit Gas

120º 100º 250º 1 very slow

150º 130º 300º 2 slow

160º 140º 325º 3 moderately slow

180º 160º 350º 4 moderate

190º 170º 375º 5 moderately hot

200º 180º 400º 6 hot

230º 210º 450º 7 very hot

250º 230º 500º 9 very hot


Measuring Food and Liquids Use cup and spoon measures for dry and solid ingredients and a cup or measuring jug for liquid ingredients. When measuring dry or solid ingredients, dip the cup or spoon measure into the food and lift out. Use the edge of a knife to scrape across the surface, removing excess ingredients so the surface is flat. When measuring liquids, place the cup or jug onto a flat surface and bend down to check at eye level.

Metric cup & spoon sizes Cup Metric

1/4 cup 60ml

1/3 cup 80ml

1/2 cup 125ml

1 cup 250ml

Spoon Metric

1/4 teaspoon 1.25ml

1/2 teaspoon 2.5ml

1 teaspoon 5ml

2 teaspoons 10ml

1 tablespoon 20ml

Liquids Metric Cup Imperial

30ml 1 fl oz

60ml 1/4 cup 2 fl oz

80ml 1/3 cup 3 1/2 fl oz

100ml 2 3/4 fl oz


150ml 5 fl oz


200ml 7 fl oz

250ml 1 cup 8 3/4 fl oz


Bean recipes Easy Boston Baked Beans What do I need? 1 onion, chopped 1 garlic clove, crushed or 1teaspoon bottled garlic puree Small knob of ginger, peeled but kept whole or 1teaspoon bottled ginger puree 1 rasher bacon, cut thick and into strips 1x400gm can chopped tomatoes 1 teaspoon tomato paste 1 bay leaf 1 thyme sprig or pinch dried thyme Sprinkle brown sugar 1 tablespoon maple syrup 1 tablespoon Dijon mustard ¼ teaspoon cumin 1 clove 1 cup water 1x400gm can white beans, drained and rinsed What do I do? Put all ingredients in a saucepan and simmer for 30 minute Serve with thick slices of toasted sour dough bread

Bean Chilli If you want to make it a 100% vegetable chilli omit the meat and add a green pepper, a corn cob or small can of corn and a second can of beans such as lima or butter beans What do I need? 1 tablespoon oil 1 onion, diced 2 garlic cloves, crushed or 2 teaspoon bottled garlic puree ½ red pepper, diced 1-2 jalapenos or 1 long hot chilli, seeded and finely chopped 1 tablespoon chilli powder 100gm beef mince (optional) 1x400gm can kidney beans ½ tablespoon cumin ½ teaspoon dried oregano Pinch or two of paprika Pinch or two of cayenne pepper 1 tablespoon tomato paste 1x400gm can chopped tomatoes Stock or water


What do I do? Heat oil and sauté onion, garlic, red pepper, jalapeno and chilli powder. Add mince and cook until it changes colour. Add all remaining ingredients and simmer 30 minute. Serve over rice with grated tasty cheese and corn chips

Spanish Chickpea Stew What do I need? 1 tablespoon oil 1 rasher bacon or equivalent amount chorizo sausage chopped into cubes 1 red onion, chopped 1 stick Celery, sliced 1 carrot, diced 1 sprig fresh thyme or pinch of dried thyme Bay leaf Chestnuts (canned and unsweetened) 1 teaspoon paprika 1x400gm can chickpeas, drained and rinsed Handful spinach leaves What do I do? Heat oil and sauté bacon or chorizo until just beginning to colour. Add onion, celery, carrot & herbs and continue cooking until vegetables softened Add chestnuts, breaking up with the back of a wooden spoon Sprinkle paprika over and stir to combine Add chickpeas and simmer for 5 minutes (add a touch of water if required) Add spinach and toss until wilted Serve over rice or with a slice of crusty bread

Bean filling for Tacos or Enchiladas What do I need? Dry ingredients 1 tablespoon cumin ½ teaspoon nutmeg powder ½ teaspoon allspice ½ teaspoon paprika ½ teaspoon cracked pepper Wet ingredients 1 tablespoon oil ½ onion, diced 100gm mince or 1x400gm can red kidney beans or half quantity of each ½ green pepper diced ½ red pepper diced 1 tomato chopped 2 fresh red chilli chopped 1 teaspoon tomato paste 2 tablespoon water


What do I do? Heat oil and sauté onion until golden Add mince or beans and cook until mince has changed colour Add dry ingredients and cook 2 minutes Add remaining wet ingredients and simmer for 20-30 minutes until cooked Serve in taco shells with shredded lettuce, chopped tomato and grated cheese

OR... Take 2 flour tortillas and place 1/3 of the filling mixture in the middle of the tortillas. Roll up each tortillas and place in greased baking dish with the fold on the bottom on the dish. Spoon remaining 1/3 filling mixture over tortillas. Sprinkle with grated cheese Bake 10-15 minutes until cheese is bubbling

Corn Bread What do I need? Dry mixture ½ cup cornmeal (polenta) ¼ cup plain flour ½ tablespoon baking powder Wet mixture 1 small egg 85ml milk 1 tablespoon oil ½ cup corn 1 tablespoon red pepper, diced 1 tablespoon spring onion, sliced ½ cup cheese grated What do I do? Mix dry ingredients together Combine wet ingredients then add to dry and stir until just combined Pour into greased baking dish, muffin tins or muffin paper cups and bake at 180 for 15-20 minute


Cheese recipes

Baked Ricotta Cake Master Recipe 250gm ricotta cheese 1 egg ¼ cup cream or milk Add filling variation of choice to master recipe ingredients and stir to combine Pour into greased baking dish and bake at 180 for 20-25 minutes

Filling Variations

#1 Herb & Olive filling ½ cup fresh basil, chopped ¼ cup fresh mint, chopped ¼ cup fresh parsley, chopped ¼ cup grated Parmesan cheese, chopped 6 olives, chopped

#2 Green Vegetable filling ¼ cup fresh or frozen peas ½ cup fresh or frozen broad beans Handful spinach leaves, blanched and chopped ¼ cup Parmesan cheese

#3 Roasted Red Pepper 1 onion, sliced and sautéed 1 potato, parboiled or sautéed with onion until almost cooked 1 red pepper, roasted and cut into strips or use bottled roasted peppers cut into strips ¼ cup Parmesan cheese


Couscous recipes

Couscous Master Recipe This quantity will be enough for 2 meals. You can easily freeze or store in fridge for a couple of days e.g. day 1 tagine, day 2 salad What do I need? 1½ cup couscous 300ml warm water 1½ tablespoon oil What do I do? Place couscous and oil in bowl and pour warm water over Stir and leave 10 minutes Rub the couscous between your fingers to break up the lumps

Variations (serves 1) You can change the quantity of vegetables to suit yourself Fresh coriander & preserved lemon are optional

#1 Artichokes, Potatoes, Peas & Saffron What do I need? 1 tablespoon oil ½ onion cut in half then sliced 1 garlic clove, crushed or 1 teaspoon bottled garlic puree ½ teaspoon whole coriander seeds (not ground) ¼ teaspoon whole cumin seed (not ground) 1 teaspoon ground turmeric ½ teaspoon dried mint 2 potatoes- cut into quarters 1 preserved artichoke cut into quarters ¼ cup fresh coriander ½ cup fresh or frozen peas ¼ preserved lemon (remove pulp and finely chop rind) What do I do? Heat oil and sauté onion Add garlic, seeds, turmeric & mint Add potatoes and 100ml chicken stock or water. Cook 10 minutes Add artichokes & coriander. Cook 5 minutes Add peas & lemon. Cook 10 minutes, until vegies are cooked and sauce is thick Serve over couscous, sprinkled with fresh mint


#2 Sweet Potato, Shallots, Carrots & Prunes What do I need? 1 tablespoon oil 1 teaspoon grated ginger or 1 teaspoon bottle ginger puree ½ cinnamon stick 4 shallots-peeled and kept whole 1 sweet potatoes or pumpkin or yam or potato 1 carrot, cut into bite size chunks 12 prunes Squeeze honey Chicken stock or water ¼ cup fresh coriander What do I do? Heat oil and sauté ginger & cinnamon for 1 minute Add shallots and sauté until they begin to colour Add vegetables. Toss for 2 minutes Add prunes honey & stock. Simmer for 20-25 minutes Add coriander, season then cook 2-3 minutes, until sauce is syrupy Serve over couscous with fresh coriander and mint leaves and whole almonds

#3 Butter Beans, Cherry Tomatoes and Black Olives What do I need? 1 tablespoon oil 1 garlic clove, crushed or 1 teaspoon bottled garlic puree 1 small onion, ½ then sliced 1 red or green chilli, deseeded and sliced ½ teaspoon coriander seeds 1 tablespoon grated ginger 1 can or punnet of Cherry tomatoes ½ teaspoon dried thyme 1x400gm can butter beans, drained and rinsed Black olives, chopped Squeeze lemon juice Salt/pepper What do I do? Heat oil and sauté garlic, onion & chilli until soft Add coriander seeds & ginger. Sauté 4-5 minutes Add tomatoes & thyme. Cover and simmer until tomatoes begin to wrinkle Add beans & olives and simmer until beans are heated Serve over couscous with a dollop of yoghurt and a sprinkle of parsley


#4 Chickpea and Vegetables What do I need? 1 tablespoon oil 1 onion, chopped 1 garlic clove, crushed or 1 teaspoon bottled garlic puree Pinch cayenne pepper ¼ teaspoon paprika Pinch ginger powder ½ teaspoon turmeric ½ teaspoon ground cumin ½ teaspoon cinnamon or a stick 1x400gm can chopped tomatoes Raisins (optional) Various vegetables (carrot, pumpkin, leek, zucchini, green beans, spinach etc.) 1x400gm can chickpeas, drained and rinsed What do I do? Heat oil and sauté onion & garlic until soft Add spices and cook 1-2 minutes Add tomatoes, raisins and the vegies (e.g. carrot, pumpkin, and leek) that take the longest to cook and simmer until almost cooked Then add chickpeas and any vegies that take less time to cook (e.g. spinach, zucchini, and green beans) and cook 5 minutes Serve over couscous with chopped coriander or parsley


Egg recipes

Frittata or Tortilla Master Recipe What do I need? 3-4 eggs Dash of milk Salt/pepper What do I do? Mix then pour over chosen filling variation and bake in mod oven for 20-30 min until set.

Filling Variations #1 Eggplant and Tomato Sauce What do I need? 1 eggplant cut thickly and grilled until browned or pre-grilled eggplant slices from a delicatessen (use paper towel to remove excess oil) 1 quantity tomato and basil sauce (see basic recipes, pg. 41) Mozzarella cheese What do I do? Layer 1/3 eggplant pieces on base of greased pan. Spread with ½ tomato sauce then with ½ the cheese. Add another layer of eggplant, tomato sauce and cheese and top with eggplant. Pour over egg mixture and bake until set 25-30 minutes

#2 Potato and Red Pepper What do I need? 1 tablespoon oil 1 potato, peeled and cut into small cubes 1 red pepper, sliced ½ cup peas Parsley, finely chopped What do I do? Heat oil and sauté the potatoes until almost cooked. Add pepper and cook until softened. Add peas and parsley. Pour over the egg mixture and bake until set 25-30 minutes


# 3 Sausage and Peppers What do I need? 1 tablespoon oil 1 fresh hot sausage, removed from casing and broken into bite-sized pieces 1 onion, chopped 1 red or green pepper, chopped 1 tomato chopped 2 tablespoon Parmesan cheese What do I do? Heat oil and cook sausage pieces until the meat changes colour. Add onion and pepper and continue sauté until they go soft. Add tomato and stir to combine. Add cheese to egg mixture then pour over sausage mixture and bake until set 25-30 minutes

#4 Mexican What do I need? 1 tablespoon oil 1 onion, chopped ½ each Red/green pepper, chopped Jalapeno chilli, chopped 1 cob corn or equivalent canned or frozen 1x200gm red kidney beans 1 tomato chopped (optional) What do I do? Heat oil and sauté onion, peppers & chilli. Add corn & beans. Combine. Add tomato to egg mixture, pour over pepper mixture and bake until set 25-30 minutes

#5 Mexican Variation: What do I do? Omit tomato and serve with guacamole or tomato salsa instead.


Baked Eggs What do I need? 1 chorizo or bacon rasher, sliced ½ cup peas or handful spinach 1 quantity tomato sauce (see basic recipes pg. 41) 3 eggs What do I do? Cook chorizo or bacon until starting to brown and crisp. Remove and set aside Using the same pan add spinach and quickly toss until wilted. Remove and set aside Pour tomato sauce over base of pan Place chorizo or bacon and peas or spinach on top of sauce Break eggs over the top then bake at 180 until cooked 10-15 minutes


Pasta recipes

Master Macaroni and Cheese Recipe What do I need? 1 tablespoon butter 1 tablespoon plain flour 1 cup milk 1 cup grated cheese NB: can use premade béchamel sauce from supermarket Pasta (boil until half cooked, drain and set aside) For the topping ½ cup breadcrumbs 1 tablespoon parsley chopped ¼ cup Parmesan What do I do? Melt butter in a small saucepan Add flour and stir to combine with a wooden spoon or whisk then cook 1 minute Add milk and stir to combine. Bring to boil then reduce to simmer and continue whisking until sauce thickens. Simmer 1 minute Add cheese and season with pepper Add pasta and combine Pour into greased baking dish. Combine topping ingredients and sprinkle over pasta. Bake at 180 for 20 minutes.

Variations

#1 Southern Style What do I need? ½ onion, finely chopped 1 teaspoon mustard Black pepper 2 pinches nutmeg 1 pinch cayenne pepper ½ cup sour cream ¼ teaspoon Worcestershire sauce What do I do? Add onion to step 1 and lightly sauté Add dry spices in step 2 when adding flour Add sour cream and Worcestershire sauce when adding cheese


#2 Spicy Style What do I need? ½ onion, chopped 1 garlic clove, crushed or 1 teaspoon bottled garlic puree 1 jalapeno or other similar chilli ¼ teaspoon coriander ½ teaspoon cumin 1x400gm can chopped tomatoes What do I do? Add onion, garlic and chilli to step 1 and lightly sauté Add dry spices to step 2 when adding flour Add tomatoes when adding cheese

#3 Variation for Southern and Spicy Style What do I do? Add rasher bacon (chopped) to first step Add chopped ham to third step

#4 Chilli Style What do I need? ½ onion 1 garlic clove, crushed or 1 teaspoon bottled garlic puree 1 red pepper 1 corncob or equivalent canned or frozen What do I do? Add onion, garlic and red pepper to first step and lightly sauté Add corn when adding cheese

#5 Mushroom What do I need? Handful mushrooms, sliced 1 small leek, sliced What do I do? Add mushrooms and leek to first step


Spaghetti Bolognaise Sauce

(makes two serves) What do I need? 2 tablespoon olive oil 1 onion, finely diced 1 medium carrot, finely diced 1 stick celery, finely diced 250 gm beef mince or 50/50 beef and pork or beef and veal 1 clove garlic, crushed or 1 teaspoon bottled garlic puree Dash red wine (optional) 1x400gm can chopped tomatoes 1 heaped tablespoon tomato paste ½ teaspoon dried oregano What do I do? Heat olive oil and add onions, carrot and celery and sauté until soft Add mince and garlic and cook until the meat changes colour Add red wine and simmer until it has evaporated Add remaining ingredients and bring to boil Reduce to simmer and cook 30 minutes until thick and rich red in colour Add extra water during cooking if it becomes too dry Serve over cooked pasta of choice and mix until pasta is coated with sauce Sprinkle with Parmesan cheese and serve


Risotto recipes

Risotto Master Recipe This quantity will make 2–3 serves. You can reheat the leftovers the next day and have a second meal of the risotto or make them into risotto fritters while still hot. Serve half the risotto for your meal and then to the second half add 1 egg and mix into the rice mixture. Take ¼ cup amounts and shape into patties. Coat in breadcrumbs or flour. Chill overnight then the next day shallow fry until golden brown. What do I need? 1 tablespoon Oil 1 onion, finely chopped 1 cup rice (Carnaroli if possible, if not, Arborio) Dash white wine 3 cups stock What do I do? Heat oil and sauté onion until soft, then add rice and stir until it’s coated in oil Pour over wine and let it sizzle off Add stock 1 ladle at a time all the time stirring with a wooden spoon until rice is cooked, approx. 15-20 minutes Take off heat; add Parmesan cheese, cover and leave to sit for 2-3 minutes

Variations

#1 Italian Sausage filling What do I need? 1 Italian sausage removed from casing and broken into bite size pieces Handful Mushrooms, sliced 1 radicchio, sliced What do I do? Add sausage & mushroom to step 1 Add radicchio just before end of cooking and stir to combine until it softens

#2 Chicken and Green Vegetables What do I need? 100gm chicken meat (thigh has best flavour) or you can use leftover roast chicken pieces Peas or asparagus or spinach or artichoke


What do I do? Add chicken to step 1 if not cooked. Add green vegetables and cooked chicken with last ladle of stock

#3 Roasted Pumpkin What do I do? Cut pumpkin into small chunks and roast until crisp. Sprinkle balsamic vinegar over them while still hot. Leave to soak in. Add to basic recipes with last ladle of stock

#4 Roasted Vegetables What do I do? Add small chunks of roasted vegetables (cherry tomatoes, eggplant, capsicum, onion, and zucchini) with the last ladle of stock

#5 Mushroom and Peas What do I do? Add 1 handful of sliced mushrooms & 1 slice chopped pancetta to step 1 Add ½ cup peas with last ladle of stock


Salad recipes

Couscous Salad Master Recipe What do I need? ¾ cup couscous ½ teaspoon cumin, ½ teaspoon ginger, ½ teaspoon paprika, ½ teaspoon chilli flakes 1½ tablespoon oil 150ml warm water 2 tablespoon parsley, 2 tablespoon coriander, 4 tablespoon oil, zest of lemon What do I do? Place couscous, oil and spices in a bowl and pour over water Stir and leave 10 minutes Rub the couscous between your fingers to up the lumps Add parsley, coriander, 4 tablespoon oil and lemon zest. Add any combination of following ingredients to taste

Variations

#1 Mediterranean Flavours What do I need? Sundried tomatoes Artichokes Red pepper, strips Red onion chopped Roasted eggplant/zucchini/fennel Olives Fresh parsley Fresh mozzarella cheese

#2 Middle East Flavours What do I need? Red onion, chopped Roasted carrots/pumpkin/beetroot Roasted eggplant/zucchini/fennel Chickpeas Prunes, quartered or whole raisins Pistachio or almonds Fresh coriander Soft goat’s cheese


Roasted Root Vegetable Salad What do I need? 1 potato 1 carrot 1 parsnip 1 turnip 1 sweet potato 1 small piece pumpkin 1 or 2 beetroot For the dressing... 2 tablespoon parsley, chopped 1 garlic clove, crushed or 1 teaspoon bottled garlic puree Splash balsamic vinegar Soft goats cheese broken into bite sized pieces What do I do? Cut vegetables into chunks, drizzle with oil and roast until cooked and crisp. Set aside to cool When cool enough to handle, place vegies in a bowl and toss with dressing Add cheese and serve with bread

Tuna Nicoise What do I need? 1x160gm can tuna, drained 1 potato, boiled and cut into chunky pieces 1 tomato, sliced into wedges 1 egg, boiled and quartered Green beans, cut into 2-3 cm lengths and blanched Black olives What do I do? Arrange ingredients onto a plate and serve with crusty bread

Cajun Chicken Salad What do I need? 1 chicken breast 1–2 tablespoon Cajun spice mix (refer to basic recipe pg. 42) 1 tablespoon olive oil 1 corn cob or 1x200gm can corn niblets drained 1 tomato, chopped 1x400gm can black beans or black-eyed beans or pinto beans, drained ½ red pepper, chopped 1 avocado, peeled and chopped ¼ cup coriander, chopped and juice of 1 lime or lemon


What do I do? Slice the chicken breast into 6- 8 even sized strips Coat chicken pieces with Cajun spice mixture Drizzle olive oil over chicken and grill or bake until cooked and outside is slightly crisp Remove from heat and set aside on a dinner plate Combine remaining ingredients together on a plate Place chicken slices over the salsa and serve

Tuna and White Bean Salad What do I need? 1x200gm can tuna (either in oil or spring water) drained 1x440gm can white beans, drained 1 small red onion, finely diced 1 tomato chopped ½ green pepper, chopped ¼ parsley, finely chopped Lemon juice to taste What do I do? Combine all ingredients except lemon juice together and gently toss to combine Season with lemon juice and salt/pepper to taste

End of the week salad This is made from whatever vegetables you have leftover at the end of the week. Prepare vegetables and combine with a protein food such as cold left over roast meat or two boiled eggs or a can of chickpeas. Cooked vegetables- cut to size then blanch Broccoli, cut into small flowerettes, cut the stem into diagonal slices Asparagus, cut into 2-3 cm lengths Green beans, cut into 2-3cm lengths Cauliflower, cut into small flowerettes Uncooked vegetables-cut to size Carrots, peeled into long strips Tomatoes cut into eight wedges Celery, cut into thin diagonal slices Spring onions, cut into thin diagonal slices Red or green capsicums, cut into thin strips Mushrooms, cut into thin slices


Soup recipes

Lentil & Italian sausage What do I need? 1 Italian sausage 1 tablespoon oil 1 onion, chopped 1 carrot, diced 1 celery rib, finely sliced 1 garlic clove, crushed or 1 teaspoon bottled garlic puree 1 bay leaf ½ cup lentils 1 tablespoon tomato paste Handful spinach What do I do? Break sausage into small pieces and sauté in heated oil until it changes colour Add onion, carrot, celery and sauté until onion softens. Add garlic and bay leaf. Cook 1 minutes Add lentils and enough water (with tomato paste) to cover. Bring to boil then simmer 10-15 minutes until lentils are cooked. Add spinach and stir until wilted. Pour over a dash of red wine vinegar and serve with a slice of crusty bread

Corn Chowder What do I need? 1 red onion, diced 1 slice bacon, diced 1 carrot, diced 1 stick celery, sliced 1 red or green pepper or ½ and ½ 1 potato, cubed 1 corncob or equivalent frozen or canned corn pieces What do I do? Fry onion and bacon together until onion is softened Add carrot, celery and pepper and sauté 5 minutes Add potato and enough water to cover. Bring to boil then simmer 5 minutes. Add corn and simmer 5 more minutes or until potato is cooked Serve sprinkled with chopped parsley


Chicken, Couscous and Vegetable Soup What do I need? 1 tablespoon oil 1 onion, chopped 1 carrot, chopped Chicken (either chicken wings or 1 thigh-approx. 100gm) or you can use leftover roast chicken pieces 1 cinnamon stick ½ teaspoon paprika Pinch chilli powder ½x400gm can chopped tomatoes 1 zucchini, chopped 2 small squashes, quartered ¼ cup couscous What do I do? Heat oil and sauté onion and carrot until softened Add chicken and sauté 5 minutes Add spices and cook until fragrant Add tomatoes and enough water to cover. Simmer 10 minutes Add remaining vegetables and simmer 10 minutes Add couscous and cook, stirring for 5 minutes Remove cinnamon stick and serve garnished with chopped coriander

Cuban Bean Soup What do I need? 1 tablespoon oil 1 onion, chopped 1 garlic clove, crushed or 1 teaspoon bottled garlic puree ½ green pepper, chopped ½ red pepper, chopped Sprinkle of chilli flakes ¼ teaspoon cumin Bacon bones or 1 chorizo sausage or 100gm chicken pieces (you can use leftover roast chicken pieces) 1 tomato, chopped 1x400gm can of black or red kidney beans, drained What do I do? Heat oil and sauté onion, garlic, peppers, spices and meat until vegies have softened and meat has changed colour Add tomato and beans and add water until covered. Bring to boil and simmer for 10-15 minutes or 30 minutes if using bacon bones


Soup Tips Choose a protein (meat or beans or pulses) and the vegetables to go with them. Small pasta shapes and a handful of rice can be used to thicken and also add protein. If you use cheap meat (shanks or ham hocks) it will take approximately an hour to cook. If this is the case, cook meat and base vegies (onion, carrot, celery) with water or stock until it is cooked and coming off the bones. Remove bones, then add the rest of the ingredients and simmer until cooked. Soup is a good way to use up left over vegies or vegies that have seen better days. You can start with a can of beef or chicken consommé or a packet of stock cubes and add the vegetables, cook until done. Always serve with thick crusty bread.

Soup styles and ingredients: Italian soups: Onion Garlic Celery Carrot Tomatoes (paste and/or canned), Zucchini Peas/beans Potatoes Pancetta Small pasta Parmesan rind

Middle-Eastern soups: Lamb (shank) Onion Garlic Cumin Paprika Tomato paste Canned tomatoes Chickpeas


Pastry recipes

Quiche Master Recipe What do I need? 1 quantity short crust pastry (see basic recipes pg.42) or 1 sheet of frozen pastry, thawed 3 eggs ¾ cup milk ¼ cup grated cheese Filling mixture (variations below) What do I do? Roll out pastry and line greased flan pan Combine egg, milk, cheese and filling mixture. Pour into pastry shell Bake at 180 for 25-30 minutes

Filling variations

#1 Quiche Lorraine What do I need? 1 rasher bacon, chopped 2 spring onions finely sliced

#2 Spinach What do I need? Couple handfuls spinach, blanched, squeezed and chopped Pinch nutmeg

#3 Asparagus What do I need? 1 bunch asparagus, cut into 2-3cm pieces- add to egg/milk mixture 1 tomato, sliced (place on top of quiche mixture)


#4 Leek and Bacon What do I need? 1 leek, (sliced) 1 bacon rasher, chopped Sauté leek and bacon together until soft then add to egg/milk mixture

Cornish Pasties (makes two) What do I need? 1 quantity short crust pastry (refer to basic recipes pg.42) or 2 sheets of frozen pastry, thawed ½ onion, finely chopped ½ large potato, chopped ¼ carrot, chopped 1 tablespoon fresh or frozen peas 1 tablespoon fresh or frozen corn 50gm mince Parsley, chopped Pepper What do I do? Divide pasty into 2 equal pieces and roll each to a circle of approx. 20cm diameter. Combine remaining ingredients, divide into two equal amounts and place on one half of each of the two circles (leaving a boarder of blank pastry around the edge) Brush milk around edge of pastry Lift up pastry side of circle and pull over filling. Press edges together Glaze with milk, prick top with a fork and bake at 180 for 20-30 minutes

Calzone (makes two) What do I need? 1 quantity short crust pastry (refer to basic recipes pg. 42) or 2 sheets of frozen pastry, thawed 1 quantity of selected filling variation What do I do? Divide pasty into 2 equal pieces and roll each to a circle of approx. 20cm diameter Combine ingredients of filling variation, divide into two equal amounts and place on one half of each of the two circles (leaving a boarder of blank pastry around the edge) Brush milk around edge of pastry Lift up pastry side of circle and pull over filling. Press edges together Glaze with milk, prick top with a fork and bake at 180 for 20-30 minutes


Filling variations #1 Sausage and Roasted Pepper What do I need? 1 Italian pork sausage, remove casing and break into bite size pieces ½ cup ricotta cheese ¼ cup mozzarella cheese 1 egg 1 tablespoon pine nuts ½ roasted red pepper, sliced

#2 Spinach and Cheese What do I need? ¼ onion sauté onion and garlic together Handful spinach add to onion mixture and wilt ½ cup ricotta cheese ¼ cup mozzarella cheese 1 egg Pinch nutmeg

Egg and Bacon pie What do I need? 1 quantity short crust pastry (refer to basic recipes pg. 42) or 2 sheets of frozen pastry, thawed 2 rashers bacon, sliced 2-3 eggs Dash milk Parsley Pepper What do I do? Roll out pastry to be twice the size of pie dish. Line greased pie dish with excess pastry hanging over edges Place bacon pieces over base of pastry Break eggs over bacon then pour over milk and drag it though the eggs with a knife. Season. Carefully pull up hanging pastry and bring together in the middle. Pinch edges over the centre of the pie. It doesn’t matter if it looks chunky or messy, but make sure there are no gaps or the egg/milk mixture will leak out. Bake at 180 for 30–40mins.


Sausage Rolls (makes two serves) What do I need? 300gm pork or beef mince, twice minced 1 onion, finely chopped 1 carrot, grated ¼ cup parsley, finely chopped 1 dash tomato sauce 1 egg ½ cup breadcrumbs 1 quantity shortcrust pastry recipe (refer to basic recipes pg.42) or 2 sheets frozen pastry, thawed 2 tablespoon milk What do I do? Combine all ingredients - except pastry and milk - together in a bowl Roll pastry into a rectangle shape approximately 32cm by 20cm Cut into 4 equal sized strips (approx. 8cm wide and 20 cm long) Divide meat mixture into 4 equal sized pieces and roll each into a sausage shape same length as the pastry Lay each sausage along the middle of each pastry strip Dip your finger into the milk and run along one edge of the pastry Bring both edges of pastry together. Using the back of a fork press both edges firmly together. Repeat for other strips and place on baking tray. Using your finger lightly brush pastry with milk then press a dinner knife into the top of the pastry making 3 even indentations (5cm apart). Do not cut through the pastry. Using a fork press prongs once in each section to make vent holes Place tray in oven and bake at 180 for 30 minutes


Rice recipes

Pilaf (makes two serves) What do I need? 1 tablespoon oil ½ onion, sliced 1 garlic clove, crushed or 1 teaspoon bottled garlic puree 1cm piece ginger, peeled and finely chopped or 1 teaspoon bottled ginner puree. 6 cardamom pods 4 cloves ½ stick cinnamon 100gm chicken meat e.g. thigh, cut into bite size pieces 1 carrot, grated ¾ cup basmati rice 250 chicken stock of water ¼ cup fresh or frozen peas 1 tablespoon almonds Garam masala What do I do? Heat oil and sauté onion and garlic in oil until softened Add ginger and whole spices. Cook 1 minute Add chicken and carrot and cook for 2-3 minutes Wash rice and drain well. Add to pot with stock or water and bring to boil Reduce to simmer. Cover with foil and then place the lid on top to make a tight seal Cook for 5 minute then add peas and cook for 5 more minutes. Turn off heat and let rest for 5 minutes Serve with almonds on top and a sprinkle of garam masala and yoghurt

Mexican Red Rice What do I need? 1 tablespoon oil ½ onion, diced 1 garlic clove, crushed or 1 teaspoon bottled garlic puree 1 chilli, chopped ½ cup rice ½ can tomato puree 1 carrot, diced ¼ cup fresh or frozen peas ¼ cup fresh or frozen corn 1 cup water


What do I do? Heat oil and sauté onion, garlic and chilli until soft Add rice and vegetables and stir to combine Add water and bring to boil. Reduce to simmer and cook until rice is tender, approx. 10-12 minutes Remove from heat, cover and sit 5 minutes Serve garnished with fresh coriander

Southern Red Beans and Rice What do I need? 1 tablespoon oil 1 onion, chopped 1 garlic clove, crushed or 1 teaspoon bottled garlic puree 50–100gm Polish sausage sliced (optional) 1 stick celery, sliced ½ green pepper, chopped ½ cup rice 1 can kidney beans Bay leaf ¼ teaspoon oregano What do I do? Heat oil and sauté onion, garlic and sausage until coloured Add celery and pepper and sauté until softened Add rice, bean, herbs and cover with water and bring to boil Reduce heat, cover and simmer until rice is cooked

Fried Rice What do I need? 1 tablespoon oil 1 garlic clove, crushed or 1 teaspoon bottled garlic puree Carrot, thin batons Celery, diagonal sliced Snow peas, diagonal sliced Red pepper, sliced Bok Choy diagonal sliced Bean Shoots Mushrooms, sliced 1 cup cooked rice Oil Soy sauce What do I do? Heat oil and sauté vegetables, remove from pan Add more oil to pan then add rice and toss Return vegetables to pan. Add soy sauce and stir through Serve garnished with spring onions


Variation: Add a two-egg omelette (cut into shreds) to mixture at step 3 Add 100 gm Chinese roasted pork to mixture at step 3


Vegetable recipes

Stuffed Vegetables

Zucchini: Cut in half length-wise and remove inside flesh with a teaspoon (leaving an outside edge so it still keeps it shape and can be stuffed). Set flesh aside for stuffing.

Eggplant: As above.

Capsicum: Cut top off. Clean out inside membrane and replace top.

Tomatoes: Slice off top and keep. Scoop out flesh with a spoon. Keep flesh aside for stuffing. What do I do? Choose a filling variation and spoon into hollowed out vegetable of choice (for Capsicum and Tomato, replace tops). Place stuffed vegetable onto the bottom of greased baking dish and pour over one quantity of Basic Tomato Sauce (see pg. 41). Cover with a lid or aluminium foil and bake at 180° C for 30 to 40 minutes. Variations

#1 Greek Style What do I need? ½ onion, chopped 2 tablespoon oil 50 gm mince lamb or beef 1 cup cooked rice (you can use leftover cooked rice) 1 tomato chopped and/or chopped pulp from vegetable being stuffed 1 tablespoon parsley, chopped Pinch cinnamon

#2 Moroccan Style What do I need? ½ onion, chopped 2 tablespoon oil 1 cup cooked rice (you can use leftover cooked rice) 1 tablespoon pine nuts 1 tablespoon currants or raisins 1 tomato chopped and/or chopped pulp from vegetable being stuffed Pinch cinnamon ½ teaspoon dried mint Squeeze lemon juice


Vegetable Lasagne What do I need? Use any combination of the following vegetables. It will be cheaper to grill or sauté your own vegetables but you can use bought grilled vegetable slices from the supermarket. 1 Eggplant, sliced and grilled 1 Zucchini, sliced and grilled 1 Roasted red capsicum slices 1 handful mushrooms, cut thickly and sautéed 1 medium Potato, sliced and grilled 1 palm sized piece pumpkin, thinly sliced and grilled 1 handful spinach, steamed and chopped 1 quantity Basic Tomato Sauce recipe (see pg. 41) or a bottle of Neapolitan sauce Mozzarella cheese What do I do? Grease a baking dish and layer vegetables, pouring a small amount of tomato sauce between each layer. Finish with sauce then top with cheese. Bake until hot and cheese has melted.


Take a can of Tuna...

Tuna Pasta What do I need? 1x160gm can tuna (drain but keep oil) ½ onion, chopped Garlic, crushed Handful mushrooms, sliced Red pepper, chopped 1 can chopped tomatoes ½ cup peas Pasta What do I do? Heat oil from tuna can and sauté onion and garlic in oil until soft. Add mushrooms, red pepper and continue to sauté for 5 minutes Add tomatoes and simmer for 5-10 minutes until mixture has thickened Add peas and tuna and cook for 1-2 minutes Serve sauce over cooked pasta

Variation: Add chopped zucchini and/or black olives

Tuna Bake What do I need? 1x160gm can tuna ½ onion 1 cup white sauce (use basic recipe from pg. 41 or premade béchamel sauce from supermarket) 1 lemon, juiced Pasta, (boil until half cooked) Breadcrumb, Parmesan and parsley topping What do I do? Heat oil from tuna can and sauté onion in oil until soft. Remove from the heat Add tuna, white sauce and lemon juice Add to pasta and combine. Pour into greased baking dish Cover with breadcrumb topping and bake at 180 for 15-25 minutes

Variations: Add handful chopped mushrooms to step 1 Add ½ peas to step 2


Tuna Patties What do I need? 1x160gm can tuna ½ cup leftover mashed potato 1 egg 1 tablespoon parsley, chopped Squeeze lemon juice Breadcrumbs What do I do? Drain tuna and place in mixing bowl Add remaining ingredients except breadcrumbs and mix to combine Shape into patties and coat with breadcrumbs Chill in refrigerator for 30 minutes Fry gently in oil until golden brown Serve with a green salad


Take 500gm of mince...

Divide into 3 equal amounts and make Spaghetti Bolognese sauce (see pg. 19)

Moroccan meatballs (mix together 1 onion, grated, ½teaspoon dried mint, 1 teaspoon ras el hanout, pinch cayenne, handful chopped parsley) Hamburger

OR... Bean chilli (see pg. 7)

Bean filling for taco or enchiladas (see pg. 8)

Stuffed vegetable filling (see pg. 35)

Variation: Mix 250gm each of beef and pork mince or 250gm each of pork and veal mince Divide into 3 equal amounts and make Meatloaf (mix together 1 onion (chopped), 1 carrot (grated), 1 tablespoon parsley (chopped) , handful of breadcrumbs, 1 egg, 1 dash tomato sauce, 1 rasher bacon, (chopped)). Shape into a loaf and place in baking dish. Bake at 180 for 25-30 minutes Meatballs (mix together 1 onion (chopped) , 1 tablespoon parsley (chopped) , 1 tablespoon pine nuts, 1 tablespoon parmesan cheese, 1 handful of breadcrumbs and 1 egg). Make into small balls the size a walnut then sauté in 1 tablespoon oil. Add 1 quantity Basic Tomato Sauce (see pg. 41) and simmer for 15 minutes. Serve with pasta Spaghetti Bolognese sauce (see pg. 19)


Take a roast chicken... Depending on the size of the chicken it should make at least 4 meals (approx. 200gm. of meat per serve). You can buy a cooked rotisserie chicken or cook it yourself. Then, while it is still hot, pull off all meat. Divide into approximately 4 equal amounts (depending upon the weight of the chicken). Have one portion as hot roast dinner and freeze the rest to use later. Because the chicken is cooked these recipes are basically putting the ingredients together. Roast

Chicken enchilada: Make a Basic Tomato Sauce quantity. Add a pinch of chilli and chopped

cooked chicken. Fill a tortilla. Place in baking tray. Pour some of the tomato sauce over the top. Sprinkle grated cheese on top and bake

Stir-fry: Quickly fry cooked chicken shreds to brown. Remove then sauté vegetables (toss in cooked chicken pieces at the end). Have with noodles or rice

Chicken pie: Fry 1 rasher of bacon (chopped) with a handful of mushrooms (sliced). Add 1 carrot (Chopped) and stir. Sprinkle 1 tablespoon flour over and cook until lightly browned, stirring continuously. Slowly pour in 1 cup white wine or milk and stir until thickened. Add peas and chicken pieces. Pour into greased baking dish and top with either pastry, mashed potatoes or dumplings and cook at 180 for 30 min

Chicken pasta: 1 onion (chopped), 1 handful mushrooms (sliced), 1 cup frozen peas, 100gm cooked chicken pieces, ¼ cup cream

Indian pilaf: Fry ½ an onion (chopped) in 1 tablespoon oil until soft. Add 1 clove garlic (crushed), ½ cm ginger (grated), 3 cardamom pods, and ¼ cinnamon stick. Cook 2 min. Add carrot batons and cook 2 min. Add ½ cup washed basmati rice and 1 cup water. Bring to boil, reduce to simmer, put some foil over top of saucepan and then fit lid. Simmer 5 min then add peas and chicken. Cover and simmer 5 more min. Turn off and let rest. Add 1tablespoon almonds and a pinch garam masala. Serve with yoghurt

Jambalaya: Sauté together (1 thick slice of ham (chopped), 1 onion (chopped), 1 clove garlic (crushed), 1 green pepper (chopped) and 1stick celery (sliced) for 3-5mins. Add 1 teaspoon Cajun spice mix and ½ cup rice. Stir to coat the rice. Add 1x440gm. tin chopped tomatoes, ½ cup of water and dash of hot sauce (e.g. Tabasco). Bring to the boil, cover, then simmer for 20min. Add chicken pieces and cook for 5-10 more minutes until rice is done.

Cajun chicken pizza: Toss chicken pieces in Cajun spice mix. Make pizza as per usual (tomato sauce and cheese) then add black/red kidney bean, corn and chicken. Bake at 200 for 25-30 min. Serve with guacamole.


Basic recipes

White Sauce What do I need? 1 tablespoon plain flour 1 tablespoon butter 1 cup milk 1 cup grated cheese (optional) Pepper What do I do? Melt butter in a saucepan Add flour and stir to combine then cook 1 minute Add milk and using a whisk combine. Bring to boil then reduce to simmer and continue whisking until sauce thickens. Simmer 1 minute Remove from heat and add cheese and season if required

Basic Tomato Sauce What do I need? Olive oil 1 onion, chopped 1 garlic clove, crushed or 1teaspoon bottled garlic puree 1 can crushed tomatoes ½ teaspoon dried oregano or 2-4 fresh basil leaves shredded or sprig of rosemary 1 tablespoon tomato paste What do I do? Heat oil and sauté onion and garlic until softened Add remaining ingredients and 1 cup water and gentle simmer until desired consistency

Variation: Add 1 hot chilli for heat.


Short Crust Pastry (for pie or quiche) What do I need? 1 cup plain flour ½ teaspoon baking powder 60 gm butter or margarine ¼ cup water What do I do? Sift flour and baking powder together Add butter and rub in using fingertips until mixture resembles breadcrumbs Add water using a knife cut into flour and mix until a dough is formed, leaving the bowl clean Wrap in glad wrap and chill for 1 hour Sprinkle bench with flour and roll out to desired shape (Note: if making a pie, cut dough into 2 pieces before rolling out)

Cajun Spice Mix What do I need? 3 tablespoon paprika 1 ½ tablespoon black pepper 1/3 tablespoon cayenne ½ tablespoon garlic powder ½ tablespoon onion powder What do I do? Combine all ingredients in a glass jar and shake to combine. Will keep for several months before losing strength

Dumplings What do I need? ½ cup SR flour or plain flour + ¼ teaspoon baking powder ¼ cup grated tasty cheese 1 tablespoon Parmesan cheese 1 tablespoon parsley chopped (optional) 1 tablespoon butter ¼ cup milk What do I do? Sift flour into bowl. Rub in butter until resembles breadcrumbs. Add cheeses, parsley add milk and stir until dough forms. Drop spoonfuls onto chicken pie filing, leaving space between them


GUIDELINE 3: Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.

a. Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks.

predominately saturated fats such as butter, cream, cooking margarine, coconut and palm

polyunsaturated and mononsaturated fats such as oils, spreads, nut butters/pastes and avocado.

b. Limit intake of foods and drinks containing added salt.

among similar foods.

the table.

c. Limit intake of foods and drinks containing added

soft drinks and cordials, fruit drinks, vitamin

d.

breastfeeding, not drinking alcohol is the safest option.

GUIDELINE 4: Encourage, support and promote breastfeeding.

GUIDELINE 5: Care for your food; prepare and store it safely.

WHAT ARE THE DIETARY GUIDELINES?The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods that we need to eat for health and wellbeing. They are based on scienti!c evidence and research.

The Australian Dietary Guidelines of most relevance to adults are included below:

GUIDELINE 1:

physically active and choose amounts of nutritious food and drinks to meet your energy needs.

Older people should eat nutritious foods and keep physically active to help maintain muscle strength

GUIDELINE 2:

food groups every day:

Plenty of vegetables of different types and colours, and legumes/beans

Fruit

pasta, noodles, polenta, couscous, oats, quinoa and barley

seeds, and legumes/beans

Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat

Want more information about healthy eating?

FOODS TO LIMIT: DISCRETIONARY CHOICES

‘Discretionary choices’ are called that because they are not an essential or necessary part of our dietary patterns. Discretionary foods are high in kilojoules, saturated fat, added sugars, added salt or alcohol. If chosen, they should be eaten only sometimes and in small amounts.

Examples of discretionary choices include:

Sweet biscuits, cakes and desserts

Processed meats and sausages

Ice-cream, confectionery and chocolate

Meat pies and other pastries

Commercial burgers, hot chips, and fried foods

Crisps and other fatty and/or salty snacks

Cream and butter

Sugar-sweetened cordials, soft drinks, fruit drinks and sports drinks

Alcoholic drinks

The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods that we need to eat for health and wellbeing.

For more information visit:www.eatforhealth.gov.au

or contact:National Health and Medical Research CouncilGPO Box 1421Canberra ACT 2601 13 000 NHMRC (13 000 64672)

To order print copies contact:National Mailing and MarketingEmail: [email protected]: 02 6269 1080

Publication Reference: N55g

TIPS FOR CHOOSING NUTRITIOUS FOODS AND DRINKS

Eating for health and wellbeing is about choosing foods from the Five Food Groups every day, while limiting foods that are not essential to our health.

Plan ahead and stock up on basic nutritious foods like wholegrain cereals and other grain foods, reduced fat milk, lentils or other legumes, eggs, and frozen or canned foods without added sugars or added salt – this way you can eat at home more often and cook meals yourself by adding fresh ingredients.

Choose a variety of types and colours of fresh vegetables and fruits that are in season.

Try new ways of cooking with vegetables like roasting, baking, barbequing and stir-frying. Add extra vegetables and legumes to your recipes.

Use fruit for snacks and desserts.

Lean red meats are important, but a maximum of 455g a week is recommended.

Include at least 1 or 2 meat-free meals each week – include eggs, legumes such as beans and tofu, and nuts and seeds.

Choose reduced-fat varieties of milk, yoghurt and cheese.

Include small amounts of foods rich in unsaturated fats such as oils, spreads, nut butters/pastes and avocado.

Drink plenty of water instead of drinks with added sugars or alcohol.

Choose carefully when eating out- limit creamy, commercially baked or fried foods.

Store unused cooked food in the fridge.

Older people who have trouble with their teeth, may prefer softer textured or cooked vegetables and fruit, !nely milled wholegrain cereal foods and dishes like soups, casseroles or stews.

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EAT FOR HEALTH AND WELLBEING







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1 medium

Vegetables and legumes/beans

Fruit

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties

Milk, yoghurt, cheese and/or alternatives, mostly reduced fat

Lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

19–50 years

51–70 years

70+ years

Men 6 5! 5

Women 5 5 5

Serves per day

A standard serve of vegetables* is about 75g (100-350kJ) or:! cup cooked green or orange vegetables (for example, broccoli,

spinach, carrots or pumpkin)! cup cooked dried or canned beans, peas or lentils 1 cup green leafy or raw salad vegetables! cup sweet corn

! medium potato or other starchy vegetables (sweet potato, taro or cassava)

1 medium tomato

A standard serve of fruit is about 150g (350kJ) or:1 medium apple, banana, orange or pear

2 small apricots, kiwi fruits or plums1 cup diced or canned fruit (with no added sugar)

Or only occasionally:

125ml (! cup) fruit juice (with no added sugar)30g dried fruit (for example, 4 dried apricot halves,

1! tablespoons of sultanas)

A standard serve (500kJ) is:1 slice (40g) bread

! medium (40g) roll or "at bread! cup (75–120g) cooked rice, pasta, noodles, barley, buckwheat, semolina,

polenta, bulgur or quinoa ! cup (120g) cooked porridge#/$ cup (30g) wheat cereal "akes % cup (30g) muesli

3 (35g) crispbreads1 (60g) crumpet

1 small (35g) English muf&n or scone

A standard serve (500-600kJ) is:65g cooked lean meats such as beef, lamb, veal, pork, goat or

kangaroo (about 90–100g raw)* 80g cooked lean poultry such as chicken or turkey (100g raw)

100g cooked &sh &llet (about 115g raw weight) or one small can of &sh2 large (120g) eggs1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or

split peas (no added salt)170g tofu30g nuts, seeds, peanut or almond butter or tahini or other nut or

seed paste

A standard serve (500-600kJ) is:1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk ! cup (120ml) evaporated milk2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar! cup (120g) ricotta cheese' cup (200g) yoghurt1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added

calcium per 100ml

*weekly limit of 455g

HOW MUCH IS A SERVE?

and serves per day so that you eat and drink the right amount

tables above. We’ve given you the serve size in grams too, so

The ‘serve size’ is a set amount that doesn’t change. It is

amount of food required from each of the Five Food Groups.

portion sizes are smaller than the ‘serve size’ and some are larger. This means some people may need to eat from the Five Food Groups more often than others.

HOW MANY SERVES A DAY?

common to have a little more on some days than others.

up being similar to the number of serves you need each day.

need to eat from the Food Groups more often. If your portion

from the Food Groups less often.

19–50 years

51–70 years

70+ years

Men 2 2 2

Women 2 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 6 6 4!

Women 6 4 3

Serves per day

19–50 years

51–70 years

70+ years

Men 3 2! 2!

Women 2! 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 2! 2! 3!

Women 2! 4 4

Serves per day

1 slice

cup! "

The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods and drinks

By eating the recommended amounts from the Five Food Groups and limiting the foods that are high in saturated fat, added sugars and added salt, you get enough of the nutrients essential for good health. You may reduce your risk of chronic diseases such as heart disease, type 2 diabetes, obesity and some cancers. You may also feel better, look better, enjoy life more and live longer!

old man should aim for 6 serves of vegetables a day,

a day. A 61-year-old man should aim for 6 serves of

obese) may be able to have additional serves of the Five Food Groups or unsaturated spreads and oils or discretionary choices.

# medium

1 cup

# cup

# cup

65g 80g 100g 2 large

1 cup

2 slices

1 cup

$cup

1 cup

��

*with canned varieties, choose those with no added salt

Which foods should I eat and How much?

To meet additional energy needs, extra serves from the Five Food Groups or unsaturated spreads and oils, or discretionary choices may be needed only by those adults who are taller or more active, but not overweight.

An allowance for unsaturated spreads and oils for cooking, or nuts and seeds can be included in the following quantities: 28-40g per day for men less than 70 years of age, and 14-20g per day for women and older men.

For meal ideas and advice on how to apply the serve sizes go to:

www.eatforhealth.gov.au

SERVE SIZES

1 cup

2 small

# cupcooked # cup

cooked

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